floFOCUS

Pull

22-min

3×5 deadlift @65%

Accessory: 2-3 rounds:

• 10 light rdl
• 10 each s/l hip thrust
• :30 each side plank

e2mom: (4 rounds)

1. 100ft sandbag farmers carry (bear hug) + 4-10 total sandbag cleans
2. 20/18 cal bike/ski

optional cash-out: (2-3 rounds)

• 200m run
• 10 gorilla row

HYROX

20-min amrap

• 500m ski/row
• 40 sit ups
• 30 total sandbag step ups
• 20 total db snatches
• 10 t2b

20-min amrap

• 600m run
• 50 doubles/100 singles
• 40 air squats
• 30 trx knee tucks
• 20 total s/l v ups

*2-min rest between amraps

floLIFT

2 sets :
1 clean + 1 fs + 1 pause jerk (pause in dip & catch)

2 sets :
1 clean + 1 fs + 2 jerks

3 sets :
1 liftoff + 1 pull
1 clean + jerk

3 sets :
2 clean + 1 jerk

6 sets : every :90
1 clean & jerk

increasing weight. build to a heavy single for the day.

Pump&Sweat

• strict press: 3×6 @65%
• bench press: 3×8 (light)

Accessory — 3 rounds:

• 10 db bench press
• 12 trx low row
• 12 db pull over
• 10 bench dips

emom: (4 rounds)

1. 15/12 cal ski
2. 12 total alt. db plank low row
3. 9 plate defecit push ups
4. 6 burpee pull ups

Total Body (deload)

20-min

back squat: 3×5 @65%

Accessory — 3 rounds:

• 10 total db reverse lunge
• 12 mb db hip thrust
• 1-min plank

4 rounds (20-min)

400m run (start every round)

20-15-10-5

• thrusters
• burpees over the bar

floLEVELs:

• level 1 (75/55)
• level 2 (95/65)
• level 3 (115/75)